AMRAP 18

21/17 Cal. Row
18 Db snatch 22,5/15kg
10 Box over burpees 24"/20"
20 Wb 9/6kg

5 sets of
2 pause Front squats (2 sec)
1 normal front squat

V2
V2
V1
V*
V*

-every 3 minutes

3x with same bar

5 Overhead squats + 10 front squats + 15 back squats, dont drop the bar
Easy weight, rest 4 min.

EMOM 16

Min 1: D-ball ground to shoulder 4 reps (2/2)
Min 2: Tempo pause push-ups 6-8 reps (3 sec tempo down, 3 sec pause pohjassa jossa rinta hipoo lattiian kevyesti)
Min 3: Hollow rocks 15-20 reps
Min 4: Strict pull-ups 3-8 reps // 15-25 sec chin over the bar hold

L2: Strict HSPU 2-6 reps

4 kierrosta

20 dippikohautus
6 jalan irrotusta käsilläseisonnassa
15 cal pyörä/soutu/hiihto

Squat clean + hang squat clean + split jerk

5 x 1 reps

-rest 90 sec

-build to a heavy but no fails is the goal.

AMRAP 11

5 Deadlift 140/90kg
12+12 DB single arm push press 22,5/15kg
8 bar over burpees

12 min EMOM

Odd min: 3 x deadlift, 70-80 %
Even min: 5 -7 strict pull ups

1) Front Squat: 1RM in 10 Sets. Rest 2:00
- Sets should look like: 3-3-2-2-1-1-1-1...
- Option: 5 x 5 working technique and only adding weight if form permits.

5 Deadlift – 4 Hang Power Clean – 2 Jerk (70/50kg)